Back on Track

Fallen out of your regular running routine? How to stage a strong comeback.

Tuesday, July 31, 2012, 12:00 am

Even the most devoted runners can get sidetracked from their routine by crazy deadlines, long-awaited vacations, or (worse) nagging injuries. But rather than fret over how long it's going to take you to return to speed, it's important to keep such detours in perspective. "You shouldn't feel guilty about taking a break from running," says Marissa Tiamfook, a running coach based in Los Angeles. "Focus on the fact that you want to get back out there." If for whatever reason your running shoes have gathered dust, here's how to get back on track.

SIDETRACKED BY: A jammed scheduleYou've ditched your workouts to make time for longer hours at the office or to plan a big event. The time away from exercising has left you tired and grumpy. "Science has proven that running is a potent stress-buster," says Tiamfook. "But once momentum has stopped, it's hard to crank it up again."

COMEBACK PLAN: Sign up for a 5-K"There's a 5-K almost every weekend," says Luis Manzo, Ph.D., a coach and sports psychologist in New York City. "Find one and just show up. Being around other runners and happy crowds will rub off." Heading out with a friend can also help you recommit to training. Or try some retail therapy: Investing in a cool pair of shoes or downloading new music can get you excited about working out again.

SIDETRACKED BY: Postrace slumpWhether it was your first 5-K or your umpteenth marathon, finishing a race is a big deal–you've earned some downtime. Too often, however, the opportunity to sleep in for a while gets a little too, well, comfortable. "Taking a short break after a race is a smart move," says Janet Hamilton, an exercise physiologist and coach with Running Strong in Atlanta. "It gives your body time to repair tissue damage from racing at a high effort. But knowing when to pick up the pace again isn't always easy."

COMEBACK PLAN: Set a new goalThink back to your recent event and write down what you enjoyed–and didn't–about the training and the race itself. (If you keep a detailed training journal, revisit your notes.) "Your answers will help you see what motivates you so you can plan and set benchmarks for your next move," says JoAnn Dahlkoetter, Ph.D., author of Your Performing Edge. If your overall experience was positive, you might want to challenge yourself by entering a destination race or aiming for a new PR. If on the other hand you didn't love the race experience, a better goal may be to mentor a newbie or commit to core strengthening.

SIDETRACKED BY: VacationYou had fun, but your running shoes didn't exactly make it out of your suitcase and you started counting the pineapple wedges in your piña coladas as a fruit serving. "Taking a break for one to two weeks won't deteriorate fitness levels," says Tiamfook. "You may feel out of shape, but what's gotten flabby is your attitude toward exercising."

COMEBACK PLAN: Dress the part"Don't just stare at your running shoes, put them on," says Dahlkoetter. "Even if you only manage to wear them to the grocery store, it's the first step back to your routine." Plan runs that feel like an adventure to bring the vacation vibe home. Find a path around a nearby lake, for example, or head through vibrant parts of your city and people-watch as you move. "Once you're reminded of how much enjoyment you get from running, it will be easier to try harder workouts," she says.

SIDETRACKED BY: A budding relationshipYou've traded Saturday-morning five-milers for flipping pancakes in your PJs with your new flame. "Running often falls down the priority list when you're wrapped up in a new relationship," says Tiamfook. "The trick is to recognize that one of the many reasons your partner is into you is because, as a runner, you're strong and goal-oriented."

COMEBACK PLAN: Exercise togetherStudies show that couples who exercise together are more likely to stick to their fitness goals. If your new partner is interested in trying running, great–take him or her out for a short run, suggests Hamilton. If possible, plan your route so you end at a favorite coffee spot. If running isn't his thing, schedule a together-but-separate workout. You can hit the treadmill while he takes a Spin class. Also, make a point of inviting him to races. He'll see firsthand what the sport means to you.

SIDETRACKED BY: An injuryWhether shinsplints hampered you for two weeks or a stress fracture kept you out for three months, runners returning from injury need to monitor their enthusiasm while giving their body time to fully recover. "Runners who get injured are often in a pretty good groove," says Hamilton. "The forced break in their routine is understandably frustrating. Anxious to resume the habit, many often try to pick up exactly where they left off."

COMEBACK PLAN: Start slow"After you've been given the go-ahead [by a doctor] to run again, it's common to go out with gusto," says Hamilton. No matter how good you feel, readjust your expectations and hold back. Otherwise "you could be setting the stage for your next injury, and that's the ultimate motivation zapper," she says. Mastering shorter, slower runs on flat surfaces as you return will help your body slowly rebuild strength and endurance–just what it needs, says Hamilton. Incorporate walk breaks and use the 10 percent rule (no more than a 10 percent increase per week) to up your mileage.

FEEL BETTER: Squeezing just 10 minutes of intervals into a packed day can pay off: Studies show fast running can ease stress and boost productivity.

1 Set a CueDoing the same thing before every run will prime your body and brain to anticipate what's to come, says Charles Duhigg, author of The Power of Habit. "Even if you can't run at the same time every day, you can use the same cue to flick your 'time to exercise' switch," he says.

2 Reward Yourself"Giving yourself a reward after a workout will help establish the habit," he says. Pick anything from a long shower, a favorite smoothie, or the endorphin rush–but make it consistent. "The cue will trigger both your run and a craving for the reward."

3 RepeatNew habits are formed through repetition. "It takes practice and effort to learn a new routine," Duhigg says. In fact, he says, "for the first couple of weeks, your body doesn't know it loves running. But once you get into a running habit, it will exist your entire life."